🧭 TIPP by ALPIMS Zones
| Zone | How to Use TIPP |
|---|---|
| 🔴 Red (Crisis) | Focus on gentle cooling + slow breathing only. |
| 🟡 Yellow (High Stress) | Do full modified TIPP (cooling, micro-movement, paced breathing, light tension-release). |
| 🟢 Green (Stable) | Practice full TIPP set to build nervous system resilience. |
| 🔵 Blue (Numb) | Use gentle temperature or tactile stimulation only (warm compress, textured object). |
| 🟣 Purple (Healing) | Use TIPP proactively after triggers or challenges to stay steady. |
What is the TIPP Skill in DBT?
TIPP is a crisis survival skill taught in Dialectical Behavior Therapy (DBT).
It helps you quickly calm your body and nervous system when emotions, anxiety, pain, or sensory overload feel completely overwhelming.
TIPP stands for:
| Letter | Meaning |
|---|---|
| T | Temperature – Change body temperature rapidly |
| I | Intense Exercise – Short bursts of safe physical activity |
| P | Paced Breathing – Slow, steady breathing rhythm |
| P | Progressive Muscle Relaxation – Tense and release muscles to relax the body |
These techniques target the physical body directly, flipping the nervous system from “fight/flight/freeze”(sympathetic) into “rest and digest” (parasympathetic).
🌟 TIPP Benefits for ALPIMS (Anxiety, Laxity, Pain, Immune, Mood, Sensory):
✅ Anxiety: Rapidly deactivates panic responses.
✅ Pain: Eases muscle tension and pain flares by calming nervous system signals.
✅ Immune: Reduces cortisol surges, lowering immune system stress.
✅ Mood: Breaks cycles of emotional flooding (grief, anger, despair).
✅ Sensory: Helps reset sensory overwhelm quickly (touch, temperature, internal sensations).
✅ Laxity: Helps manage body awareness safely if practiced gently.
⚡ TIPP Step-by-Step:
T = Temperature Change
- Splash face with cold water (forehead, cheeks, temples).
- Hold a cold pack or cold object against the face or neck.
- Use cool washcloths on wrists if temperature sensitivity (POTS, MCAS) is a concern.
For ALPIMS caution:
- No ice water shocks if cold sensitivity, Raynaud’s, or heart issues — gentle cooling only.
I = Intense Exercise (Short Burst)
- Do safe, brief movements:
- Marching in place
- Jumping jacks (if joints allow)
- Squeezing stress balls hard
- Rocking gently side to side
Goal: Burn off adrenaline for 30–60 seconds.
For ALPIMS caution:
- Micro-exercise only if joints, POTS, or pain allow. Otherwise, strong grip squeezes or chair marches work too.
P = Paced Breathing
- Inhale slowly for 4–5 seconds,
- Exhale even more slowly for 6–8 seconds.
- Repeat at least 5 cycles.
For ALPIMS caution:
- No forced deep breathing if you feel lightheaded — small slow breaths are fine.
P = Progressive Muscle Relaxation
- Tense one muscle group (hands, shoulders, feet) gently for 5 seconds.
- Release and feel the difference.
- Move through a few areas only (hands → shoulders → feet).
For ALPIMS caution:
- Modify for hypermobility: tense gently, never lock joints or push into pain.
⛔ Challenges Using TIPP with ALPIMS:
| Challenge | How to Adapt |
|---|---|
| Joint laxity makes tensing muscles risky | Only tense softly (about 30–40% effort), focus on releasing tension, not clenching hard. |
| POTS or temperature dysregulation | Use lukewarm or cool water, not extreme cold. Stay seated if lightheaded. |
| Fatigue limits exercise | Rocking, squeezing, or tapping feet counts! No need for full workouts. |
| Sensory overload | Choose soft, slow versions of TIPP (warm textures instead of shockingly cold ones). |
🌼 Summary:
✅ TIPP is a body-first emergency grounding tool — perfect when emotions or sensory overload become too much.
✅ When adapted carefully for ALPIMS needs, it can be incredibly safe, empowering, and fast-acting.